Good morning and welcome.
Settle down,
Close your eyes,
Gently stretch your back and neck,
Keeping them in a straight line.
Take a resolution to keep your body as still as you can during this meditation practice.
For the first minute or so,
Scan through your entire body and gently relax your entire body.
Any tension in the body,
Consciously relax.
Wow,
Deaths come and go,
So feel free to take a break.
Now slowly,
Shift your attention.
To your breath and begin deep breathing practice.
Breathe in as slowly,
Consciously and as deeply as you can.
Without holding the breath in your lungs,
Breathe out as deeply,
As slowly and as consciously as you can.
Let your entire attention be on the breath and the flow of the breath.
Breathe in as slowly,
Consciously and as deeply as you can.
Slowly,
Steadily,
Consciously,
Deeply.
With all your attention on your breath.
Breathe in as slowly,
Consciously and as deeply as you can.
Now let's begin alternate nostril breathing practice.
Start by breathing in through your left nostril,
Without holding the breath in your lungs,
Breathe out through the right nostril.
Then breathe in through the right and breathe out through the left.
Do it slowly,
Deeply and consciously with all your attention on your breath and the breath flow.
Alternate nostril breathing helps to clean up the channels in your body,
To receive the energy and distribute it all across your body.
Slowly,
Deeply,
Consciously.
Now let's begin alternate nostril breathing practice.
Now let's begin alternate nostril breathing practice.
If you find your back not straight or your neck bent,
Gently adjust yourself.
Now let's begin alternate nostril breathing practice.
Complete your last round of alternate nostril breathing.
And when you have exhaled from your left nostril,
Drop all efforts at breathing and let your body breathe in its own way.
You take the role of an observer from a doer of your breath.
Observe intently,
Engaging all your five senses,
Your natural breath at your nostrils.
Ignore any disturbances on your body,
Irritations,
Or any other problems.
Ignore any disturbances on your body,
Irritations,
Itches,
Scratches.
Ignore.
They're just a reflection of the restlessness in your mind.
Your mind may begin to wander.
It's your responsibility to bring it back and make it pay attention to your natural breath.
Every time it wanders,
Gently bring it back.
Now let's begin alternate nostril breathing practice.
Now let's begin alternate nostril breathing practice.
Stay with your natural breath.
Do not change anything.
Do not observe anything else other than your breath.
Now let's begin alternate nostril breathing practice.
Now let's begin alternate nostril breathing practice.
Now let's begin alternate nostril breathing practice.
Now let's begin alternate nostril breathing practice.
Now let's begin alternate nostril breathing practice.
Now let's begin alternate nostril breathing practice.
Now let's begin alternate nostril breathing practice.
Now let's begin alternate nostril breathing practice.
Now let's begin alternate nostril breathing practice.
Now let's begin alternate nostril breathing practice.
Now with your mind so focused,
Start scanning your body from your toes to the crown of your head and from the crown back to your toes.
You may find a couple of places where there is a pain or some tension,
Disease,
Discomfort.
Pay attention to those and watch them.
It could be external or it could be internal.
When you observe,
You may notice it's either increasing or decreasing or sometimes the pain may be just going away.
Just observe,
Accept everything and observe.
Now let's begin alternate nostril breathing practice.
Now let's begin alternate nostril breathing practice.
Now let's begin alternate nostril breathing practice.
Now gently shift your attention from your body to your mind.
Imagine you're sitting by the bank of a river,
A river of your thoughts and you're just observing your thoughts.
You're not labeling anything as good,
Bad.
You're just accepting everything.
It's just a flow of thoughts.
Watch them.
Now let's begin alternate nostril breathing practice.
Now let's begin alternate nostril breathing practice.
Now slowly shift your attention.
Now slowly shift your attention back to your breath at your nostrils.
Become aware of your entire body.
Become aware that your body is sitting in some space.
And this space is all around you,
Extending all across,
Infinitely.
Feel the air touching your body,
Going in and out.
Recognize that this is one of the connections you have with this universal infinite space.
As you become aware of this universal connectedness,
Mentally,
Thank everyone in your life for being there for you.
If you would like,
Visualize thanking a specific person.
Stay with the gratitude of gratitude throughout your entire day.
And whenever you're ready,
You may gently open your eyes.
